February is Heart Health Month; this month we will focus on some of the ways you can keep your heart healthy and reduce the risk of developing cardiovascular disease. Each week we will go over a new topic relating to your heart health, keep reading to find out more about cardiovascular disease and nutrition!
What is cardiovascular disease?
“Cardiovascular diseases (CVDs) are the leading cause of death globally, taking an estimated 17.9 million lives each year. CVDs are a group of disorders of the heart and blood vessels and include coronary heart disease, cerebrovascular disease, rheumatic heart disease, and other conditions. More than four out of five CVD deaths are due to heart attacks and strokes, and one third of these deaths occur prematurely in people under 70 years of age.” - World Health Organization
Coronary Heart Disease is the 2nd highest cause of death in Canada, 1 in 12 adults over the age of 20 will be diagnosed. Almost 80% of premature heart disease can be prevented through living a healthy lifestyle, which includes eating healthy, being physically active, and living smoke free.
Risk Factors and Prevention
High blood pressure, High blood cholesterol, Diabetes, Obesity, Smoking, Stress, Age, Gender, Heredity, and Alcohol are the 10 biggest risk factors; several of these factors are within your control.
Nutrition plays a large role in reducing the risk of heart disease.
Eat more vegetables and fruit: Vegetables and fruits contain Vitamin C & Beta-Carotene, a form of Vitamin A that may help prevent heart disease.
Eat a high fibre diet: Fibre helps to rid the body of excess fat and toxins. Fruit and vegetables are a great source of Fibre, especially when the peel is left on.
Limit unhealthy fats: Choose healthy fats such as olive oil, avocados, nuts & seeds, and certain fish. Avoid trans fats and saturated fats, often found in processed and fast food.
Limit excess salt: High levels of salt can lead to high blood pressure; adults should have no more than 2300mg of sodium a day (about 1tsp). Many foods we eat already have salt added in, try to reduce the use of salt when cooking!
Contact us and let us help you keep your heart healthy!